6 cups broth
Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic ( or four cloves garlic, minced)
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine)
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt
1 large zucchini, diced
1)Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there's no hurry.)
2)Spray a Dutch oven (or large pot) with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes.
3)Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender.
4)Add the zucchini and cook until the zucchini are tender. Serve and enjoy!
Makes:9 Cups
Prep time:20 minutes
Total time: 1 1/4 hour
Weight Watchers: 1 point
Calories:51, Fat:0, Fiber:3g, Cabs:10, Sodium:701mg
Wednesday, August 29, 2007
Tuesday, August 28, 2007
Turkey Rolls Cordon Bleu
4 (1/4 lb) turkey cutlets raw
4 (1 ounce) slices reduced-sodium ham
2 (1 ounce) slices reduced fat swiss cheese, halved
3 tablespoons plain dry bread crumbs
1 tablespoon reduced-calorie mayonnaise
1/4 cup dry white wine or chicken broth
1/4 cup reduced-sodium chicken broth
1 teaspoon butter
1)Top each cutlet with a slice of ham and then a half slice of cheese. Roll up jelly-roll fashion and secure with toothpicks.
2)spread the bread crumbs on a plate or a sheet of wax paper. Brush the turkey rolls with mayonnaise; dip in the crumbs, pressing down to coat.
3)spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey rolls and saute until browned all over, about 5 minutes. Add the wine, broth, and butter; bring to a boil. Cover reduce the heat, and simmer until the turkey is cooked through and the sauce thickens, about 5 minutes longer.
**You can use boneless skinless chicken breasts but use a meat pounder to make them thiner.*
Serves:4
Cook time: 15 minutes
Weight watchers points:5
Calories:234, fat:6g, Fiber:0g, Protein:37g, Sodium:434
4 (1 ounce) slices reduced-sodium ham
2 (1 ounce) slices reduced fat swiss cheese, halved
3 tablespoons plain dry bread crumbs
1 tablespoon reduced-calorie mayonnaise
1/4 cup dry white wine or chicken broth
1/4 cup reduced-sodium chicken broth
1 teaspoon butter
1)Top each cutlet with a slice of ham and then a half slice of cheese. Roll up jelly-roll fashion and secure with toothpicks.
2)spread the bread crumbs on a plate or a sheet of wax paper. Brush the turkey rolls with mayonnaise; dip in the crumbs, pressing down to coat.
3)spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey rolls and saute until browned all over, about 5 minutes. Add the wine, broth, and butter; bring to a boil. Cover reduce the heat, and simmer until the turkey is cooked through and the sauce thickens, about 5 minutes longer.
**You can use boneless skinless chicken breasts but use a meat pounder to make them thiner.*
Serves:4
Cook time: 15 minutes
Weight watchers points:5
Calories:234, fat:6g, Fiber:0g, Protein:37g, Sodium:434
Chicken Marsala
2 teaspoons olive oil
4 (4-ounce) thin sliced skinless boneless chicken breasts
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
2 cups sliced mushrooms (try shiitake or portobello)
2 teaspoons all -purpose flour
1/4 cup dry marsala wine (or dry red wine)
1/4 cup reduced sodium chicken broth
1 tablespoon chopped fresh parsley
1)Heat the oil in a large nonstick skillet over high heat. Sprinkle the chicken with salt and pepper. Add to the skillet and saute until cooked through, about 3 minutes on each side. Transfer the chicken to a platter and cover to keep warm.
2)Add the mushrooms to the skillet; Saute until browned, about 3 minutes. Sprinkle the mushrooms with the flour, stirring to blend. Add the wine and broth; bring to a boil. Cook, stirring occasionally, until the sauce thickens, about 3 minutes longer. Stir in the parsley. Spoon the mushroom mixture over the chicken
Serves: 4
Cook time: 15 minutes
Weight Watchers Points: 4
Calories:164, Fat:4g, Fiber:0, Protein:28g, Sodium:430mg
4 (4-ounce) thin sliced skinless boneless chicken breasts
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
2 cups sliced mushrooms (try shiitake or portobello)
2 teaspoons all -purpose flour
1/4 cup dry marsala wine (or dry red wine)
1/4 cup reduced sodium chicken broth
1 tablespoon chopped fresh parsley
1)Heat the oil in a large nonstick skillet over high heat. Sprinkle the chicken with salt and pepper. Add to the skillet and saute until cooked through, about 3 minutes on each side. Transfer the chicken to a platter and cover to keep warm.
2)Add the mushrooms to the skillet; Saute until browned, about 3 minutes. Sprinkle the mushrooms with the flour, stirring to blend. Add the wine and broth; bring to a boil. Cook, stirring occasionally, until the sauce thickens, about 3 minutes longer. Stir in the parsley. Spoon the mushroom mixture over the chicken
Serves: 4
Cook time: 15 minutes
Weight Watchers Points: 4
Calories:164, Fat:4g, Fiber:0, Protein:28g, Sodium:430mg
Open-Face Veggie Melts
1 teaspoon olive oil
1 onion, thinly sliced
1 garlic clove, minced
2 small zucchini, thinly sliced (about 2 cups)
1 roasted sweet red pepper, drained and thinly sliced
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 slices rye bread
2 small tomatoes, each cut into 4 slices
1/4 pound provolone cheese, shredded (about 1 cup)
1)Preheat the broiler.
2)Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic and zucchini. Cover and cook, stirring occasionally, until softened, 3-4 minutes. Add the roasted pepper, basil, salt, and pepper; cook 1 minute longer.
3)Place the bread on a baking sheet. Put 2 tomato slices on each slice of bread; top with equal amounts of the vegetable mixture. Sprinkle with cheese and broil until the cheese melts, about 1 minutes.
Servings:4
Start to finish: 15 minutes
Weight Watchers Points:5
Calories:225, fat:10g, Protein:11g, Fiber:4g, Sodium:784, Carbs:24g
1 onion, thinly sliced
1 garlic clove, minced
2 small zucchini, thinly sliced (about 2 cups)
1 roasted sweet red pepper, drained and thinly sliced
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 slices rye bread
2 small tomatoes, each cut into 4 slices
1/4 pound provolone cheese, shredded (about 1 cup)
1)Preheat the broiler.
2)Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic and zucchini. Cover and cook, stirring occasionally, until softened, 3-4 minutes. Add the roasted pepper, basil, salt, and pepper; cook 1 minute longer.
3)Place the bread on a baking sheet. Put 2 tomato slices on each slice of bread; top with equal amounts of the vegetable mixture. Sprinkle with cheese and broil until the cheese melts, about 1 minutes.
Servings:4
Start to finish: 15 minutes
Weight Watchers Points:5
Calories:225, fat:10g, Protein:11g, Fiber:4g, Sodium:784, Carbs:24g
Creamy Pesto Tortellini
2 packages (9oz each) frozen or fresh light cheese tortellini
1 medium zucchini, halved lengthwise and cut crosswise into 1/4 inch slices
1 small red bell pepper, cored, seeded, and diced
1 small yellow bell pepper, cored, seeded and diced
1 cup fat-free half and half
1/4 cup prepared pesto
1/4 pound ham, cubed
1)Cook pasta in a large pot of lightly salted boiling water until al dente. For the last 2 minutes of cooking, add zucchini and peppers. drain in colander.
2)Add half and half, pesto and ham to pot. Heat over medium-high heat for 3 minutes. Return pasta and vegetables to pot; toss with sauce to coat. Remove from heat
3)Let stand for 10 minutes to thicken slightly before serving.
Start to finish: 33 minutes
Servings: 6
Weight Watchers points:7
Calories:357, Fat:11g, Protein:19g, Fiber:3g
1 medium zucchini, halved lengthwise and cut crosswise into 1/4 inch slices
1 small red bell pepper, cored, seeded, and diced
1 small yellow bell pepper, cored, seeded and diced
1 cup fat-free half and half
1/4 cup prepared pesto
1/4 pound ham, cubed
1)Cook pasta in a large pot of lightly salted boiling water until al dente. For the last 2 minutes of cooking, add zucchini and peppers. drain in colander.
2)Add half and half, pesto and ham to pot. Heat over medium-high heat for 3 minutes. Return pasta and vegetables to pot; toss with sauce to coat. Remove from heat
3)Let stand for 10 minutes to thicken slightly before serving.
Start to finish: 33 minutes
Servings: 6
Weight Watchers points:7
Calories:357, Fat:11g, Protein:19g, Fiber:3g
Corn Chowder with crab and Cilantro
4 bacon slices (uncooked)
1 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon chopped fresh thyme
2 1/2 cups 2% reduced-fat milk
1/4 cup flour
2 (14.5 oz) cans fat-free, reduced-sodium chicken broth
1 pound red potatoes, diced (about 1/4 inch thick)
1 1/2 cups corn kernels (fresh or frozen)
1 pound lump crabmeat, shell pieces removed
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
1/2 teaspoon kosher salt
1)Cook the bacon over medium heat in a large soup pot. Remove bacon from the pot and place it on a paper towel to drain.
2)Add the onion, celery and fresh thyme to the soup pot; cook 3-4 minutes until softened.
3)Whisk the milk and flour together; add to the pot. Add the chicken broth and potatoes, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover the pot, and simmer until the potatoes are cooked through and the soup is thickened. About 15 minutes.
4)Chop the bacon
5)Add the corn and cook 5 minutes. Stir in the crab, cilantro, lime juice, salt, and bacon; cook 2 minutes until heated through. Serve with crackers or flat bread if desired.
Serving Size: 1 3/4 cups
Prep time: 20 minutes
Cook time: 25 minutes
Makes: 6 servings
Weight Watchers points:5
Calories:276, fat:6g, Protein:24mg, Carbohydrate:33g, Sugars:8g, Fiber:3g, sodium:511mg
1 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon chopped fresh thyme
2 1/2 cups 2% reduced-fat milk
1/4 cup flour
2 (14.5 oz) cans fat-free, reduced-sodium chicken broth
1 pound red potatoes, diced (about 1/4 inch thick)
1 1/2 cups corn kernels (fresh or frozen)
1 pound lump crabmeat, shell pieces removed
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
1/2 teaspoon kosher salt
1)Cook the bacon over medium heat in a large soup pot. Remove bacon from the pot and place it on a paper towel to drain.
2)Add the onion, celery and fresh thyme to the soup pot; cook 3-4 minutes until softened.
3)Whisk the milk and flour together; add to the pot. Add the chicken broth and potatoes, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover the pot, and simmer until the potatoes are cooked through and the soup is thickened. About 15 minutes.
4)Chop the bacon
5)Add the corn and cook 5 minutes. Stir in the crab, cilantro, lime juice, salt, and bacon; cook 2 minutes until heated through. Serve with crackers or flat bread if desired.
Serving Size: 1 3/4 cups
Prep time: 20 minutes
Cook time: 25 minutes
Makes: 6 servings
Weight Watchers points:5
Calories:276, fat:6g, Protein:24mg, Carbohydrate:33g, Sugars:8g, Fiber:3g, sodium:511mg
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